FRI 4/25/25 WOD

Friday 4/25/25

Warm Up - 200-meter run - Hip rotations – out and around - Hip rotations – in and out - 5 air squats - front skips - back skips - side skips - 5 air squats - 20 sec zig zag jumps - High knees - Butt kickers - 5 air squats - Power snatch / overhead squats:  3 snatch deadlifts - 3 snatch pulls - 3 power snatches - 3 ¼ OHS - 3 ½ OHS - 3 OHS - Build up:  5 sets:  1 power snatch - 1 overhead squat - 1 squat snatch (unbroken) (2 Min per set) - 1 set per partner:  3-calorie bike, row, or ski - 2 power snatches - 2 overhead squats – Use workout variations

Partner WOD - 20 Min AMRAP
200-meter run L2-same L1-100m
10-cal bike, row, or ski L2-8 cals L1-6 cals
5 power snatches L3-155/105# L2-115/75# L1-45/35#
5 overhead squats L3-155/105# L2-115/75# L1-45/35#
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.

Total Rounds + Reps

Post WOD - 1 min banded shoulder stretch / side or 1 min bar hang